by Mollie Millington | Jan 17, 2021 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up– 1 minute stepping onto a low step or sturdy bench and then off again (up up down down), 1 minute jumping jacks/star jumps, 1 minute squats
1 min– Crab tricep dips
30 sec each side– Side plank
1 min– Downward dog knee crunch- starting in a downward dog position, shift your body forward into a press up position as you bring 1 knee forward to your chest. Return to downward dog position. Repeat with other leg. Keep alternating until time is up.
1 min– Kneeling hip circles- kneel with feet flat and bum on your feet. Raise bum 1 inch/2 cm off of feet. Rotate hips in tiny circles without raising bum any higher. You should feel this in your thighs.
1 min– Lateral raise with band or light weights in hands (such as tins of soup or bottles of water)
1 min– Leg abduction
1 min– Walking lunges
1 min– Goalpost for rotator cuff – hold elbows with bend at 90 degrees so arms look like a goal post. With a light weight in hand, rotate hands down until they are parallel to the ground. Return to starting position.
1 min– Hip raises- lay on ground with feet on ground and knees bent. Lift hips off ground to form a straight line from shoulders to knees. Drop bum 2 inches/4cm (it should not tough ground) and then squeeze bum to lift up again.
1 min– Boat pose
30 sec each side– Cross ankle side crunch- lay on ground with feet on ground and knees bent. Place right ankle on left knee. Place fingertips on ears. Keep right elbow on the ground as you bring left elbow to right knee. Left elbow should touch ground between reps. Switch ankles and bring right elbow to left knee for other side.
by Mollie Millington | Jan 10, 2021 | exercise, quickie
Fifty quickies means nearly a year of free fast workouts here on PT Mollie.com. These can be used when you are short on time or can be mixed and matched. Most are full body, but a few target specific areas of the body. Leave a comment below and let me know which workout has been your favourite so far.
Now for the usual T&C’s. Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com). Let’s get to it!
Warm up- 1 min- Speed bag in air with feet moving; 1 min star jumps; 1 min walking lunges
1 min- Mountain climbers
1 min- Seal walk with feet on gliders, paper plates or a towel.
1 min- Plank
1 min- Back hyper-extensions on ground
1 min- Crab dips for triceps
1 min- Press up and then when in “up” position, extend one arm out in front of head (straight line from fingers through to back and toes). Alternate arms
1 min- Boat pose
1 min- Lay on back with knees up in air in tabletop position. Keep knees at 90 degrees and pivot at hips. Dip toes in water by lowering legs until toes touch ground. Raise up to table top position and repeat
1 min- Kneel so bum is on feet. Raise bum 1-2 inches off bum. Move hips in anti-clockwise circles for 30 seconds, then go clockwise for 30 seconds
1 min each leg- Split squats- lunge position. Keep feet stationary. Go up and down in lunge position without moving or switching feet for one minute (this is different than video).
1 min- Small arm circles (about size of a quarter or 50p coin) forward for 30 seconds then backwards for 30 seconds
by Mollie Millington | Jan 3, 2021 | exercise, quickie
Well hello there 2021. Are you ready to start the year as you mean to go on? Today’s workout can be performed with weights if you have them. Alternatively, you can use tins of soup, bottle of water, or books to add a wee bit more resistance.
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- Jog 3 minutes, skip rope for 1 min. Please don’t skip this step. It prepare the body for what is next.
1 min- Chest press
1 min- Pec fly
1 min- Walking lunges
1 min- Woodchopper to the left
1 min- Woodchopper to the right
1 min- Squats with resistance band around thighs if you have them
1 min- Bicep curl
1 min- Tricep kickback
1 min- Plank
1 min- Push/Press up
1 min- Wall sit
by Mollie Millington | Dec 27, 2020 | exercise, quickie
It is the last quickie of 2020. What a year it has been. The quickies will continue in 2021, so please keep checking back for a new routine every Sunday morning.
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 2 min walking lunges, 1 min side squats
1 min- Box jumps
1 min- Incline press/push ups on box or step
1 min- Burpees
1 min- Jumping jacks/star jumps
1 min- Plank reaching arm in front and hold for 2 seconds then switch arms. Continue alternating.
1 min- Grapevine left, either walking or a little faster like a dance move.
1 min- Grapevine right, either walking or a little faster like a dance move.
1 min- Mountain climbers
1 min- Bunny jumps- in plank position, hop feet in and out
1 min- Decline press/push ups
1 min- Side plank left
1 min- Side plank right
I don’t know about you, but I am looking forward to starting with a fresh slate on January 1, 2021. 🙂 See you next year!
by Mollie Millington | Dec 20, 2020 | exercise, quickie
Believe it or not, it is almost Christmas. To get you into the holiday spirit, below is a workout based on the song “Twelve Days of Christmas.” Feel free to sing along as you sweat. Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.
Please consult your doctor before engaging on any fitness regime. Most importantly, don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Here’s how it works. Perform one plank; then two wall sits and a plank: then three downward dogs, two wall sits and a plank; and so on. It might take more that 10-15 minutes but will be worth it in the end.
Warm up- 3-5 minute jog, walk up and down steps, or skipping rope.
1 minute forearm plank
2 wall sits (1 min each)
3 downward dogs
4 tricep dips
5 burpees
6 Russian twists
7 upright rows
8 star jumps/jumping jacks
9 walking lunges
10 (bicep) curling reps (each arm)
11 (speed) skater jumps
12 prisoner squats
by Mollie Millington | Dec 13, 2020 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 2 min skipping rope, 2 minutes of walking lunges (Remember to bring the knee almost to the ground and keep front knee behind the toes)
1 min- Squat with overhead press (hold water bottle or tins of soup for added resistance)
30 sec- Left side plank
30 sec- Right side plank
1 min- Prisoner squats (hands on ears, squat and then jump up)
1 min- Upright row
1 min- Crab tricep dips
1 min- Plank going from forearm to palm of hand and back down again
1 min- Sit on knees and lift bum up off of your feet about 2 cm. Make mini-hip circle in one direction for 30 sec then go other way for 30 sec. Remember dull pain means it is working!
1 min- Supermans
1 min- Toe touches
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